It's so good to be moving mindfully again after the summer break! Some feedback from participants in the first of 4 monthly sessions that are taking place at the Isbourne Centre, Cheltenham have included comments such as "I feel much better now""I feel so relaxed" "I'm much more aware of my body and less caught up with thinking, I feel more balanced". In essence, mindful movement is simply paying attention to the moving body and to the senses so that you become more aware of what's going on inside you and around you.In so doing, it helps the busy mind to relax while giving it something simple on which to focus. The benefits are many and varied, including feeling refreshed, clearer thinking, more relaxed in the body and more peaceful.

Maybe you would like to feel like this too, but caught up (as we often are) in the busyness of everyday life, possibly working at a computer all day for example, you think it may be difficult to achieve - especially if you can't move around?

So, especially if you are currently tied to the office, and working with technology in particular, here's a minimalist movement exercise to help you relax the mind and feel more refreshed by becoming more aware of your senses and surroundings - and it will only take a couple of minutes!

Look away from your PC/laptop/iPhone now and, without hurrying, see if you can identify at least 4 circular objects, then 4 blue objects, 4 square objects and 4 red objects. Then simply gaze softly around and notice how many shades of white you can see. Drop your shoulders whilst doing this and maintain an awareness of any inner body sensations. Place your hands on a small object in front of you and really touch, feel and see this object. Notice its size, its weight, shape and texture. Put this object down and refocus your attention onto a more distant object such as a picture on the wall and allow its shape, colour and size to fascinate you for a few moments. Finally, bring yourself back to an everyday awareness of the room you are in and where you are in the room, the support of your chair and feel your feet on the floor.

How did you do? My guess is that the more you allow your senses to "wake up", the more you begin to notice and the less preoccupied your mind becomes.

PS It's also a useful demonstration of the old adage that what you focus on expands in your awareness, so make sure your focus, as much as possible, is on positive things

PPS If you'd like to know more about my mindful movement sessions, visit themindful movement classes page now. Next session at the Isbourne Centre will take place on Thursday 10 October, 2-3.30pm. Cost £9. Please book in advance, either by phone (01242 254321) or online at www.isbourne.org